As soon as I'm hitting things that has me doing 10+reps I don't really care what I'm lifting, as in; I'll do one set then see how I feel. It doesn't really matter what you lift on 3,4 or 5 sets of something you're repping 10+ times. As long as it's going to challenge you....Just build some muscle, get a pump on & dump the weight.

Let the main lift stress the mind, muscle & joints, let the higher rep work stress the muscle. Your body as no clue what it is you're lifting when you isolate.

If you're looking for strength with some bodybuilding, simple heavy work for a main lift as you have shown followed by 4 assistance movements, ranging with 4-5 reps & 10-15 reps.

_________________"Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter" Jim Wendler

As soon as I'm hitting things that has me doing 10+reps I don't really care what I'm lifting, as in; I'll do one set then see how I feel. It doesn't really matter what you lift on 3,4 or 5 sets of something you're repping 10+ times. As long as it's going to challenge you....Just build some muscle, get a pump on & dump the weight.

Let the main lift stress the mind, muscle & joints, let the higher rep work stress the muscle. Your body as no clue what it is you're lifting when you isolate.

If you're looking for strength with some bodybuilding, simple heavy work for a main lift as you have shown followed by 4 assistance movements, ranging with 4-5 reps & 10-15 reps.

When you say 4-5 reps and 10-15 reps, do you mean alternating them or doing either or?

As you see what I'm doing now isMain lift: 4x5 heavy (90%)Lift 1Lift 2Lift 3 - All at 3x10 (70%)

_________________"Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter" Jim Wendler

_________________"Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter" Jim Wendler

I did want to do 5/3/1 but I don't think I was advanced enough for it so doing 4x5 until I can work my way up. I didn't quite understand the part of the book where he talks about splitting 1 rep max percentages on the 5/3/1 lift.

_________________"Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter" Jim Wendler

Let's say your 1 rep max on squats is a 100kg (easy number) 90% of that being 90kg, this now is your current max. Now you will work off of 90% (90kg) for your first cycle, so week one would be 65% 75% 85% of that 90%. So working sets for squats would be (I'm rounding here) 57.5kg(65%)-70kg(75%-77.5kg (85%).

After the deload week you will add 5kg to that 90kg, now your max is 95kg & you work with the percentages over the weeks. Complete cycle 2, cycle 3 your max will now be 100kg.

_________________"Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter" Jim Wendler

Obviously over the course of a cycle the percentages rise on your sets (your max isn't increased just the percentages on the actual sets) deload week you strip back the work

_________________"Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter" Jim Wendler

Let's say your 1 rep max on squats is a 100kg (easy number) 90% of that being 90kg, this now is your current max. Now you will work off of 90% (90kg) for your first cycle, so week one would be 65% 75% 85% of that 90%. So working sets for squats would be (I'm rounding here) 57.5kg(65%)-70kg(75%-77.5kg (85%).

After the deload week you will add 5kg to that 90kg, now your max is 95kg & you work with the percentages over the weeks. Complete cycle 2, cycle 3 your max will now be 100kg.

week one is 3x5, week 2 3x3, week 3 is 5/3/1...what i do is hit required reps on 3x5 then 3x3 i'll set myself a number for the last set, same as the 5/3/1 week...

I round the the nearest 2.5kg, my gym carries 1.25 plates so I can do it properly, thank god. I have the excel spreadsheet which maps it all for you, if you haven't already go it

_________________"Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter" Jim Wendler

No you just adjust it accordingly, there's nothing complicated about it at all. You just tell it to use lb/kg & what to round to

_________________"Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter" Jim Wendler

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